Workout of the Day Quadruple Tabata TABATA 1 – Down-UpsTABATA 2 – Slam Balls (30/20)TABATA 3 – Slam Ball Alt. Lunges*TABATA 4 – Slam Ball Russian Twists**TABATA 5 – Down-Ups *Ball held in a Bear Hug, L+R = 1-Rep **L+R = 1 Rep -No additional rest between TabatasRead more

Workout of the Day 20:00 AMRAP 50 double unders10 deadlifts (275/185)|7 ring muscle-ups or pullups *After every full round, Rest 1:00.Read more

Pre WOD In 15:00, build to a heavy 1 rep push jerk or split jerk Workout of the Day “Push Pull” For time 3-6-9-12-9-6-3Push Jerk (155/105) *15 Cal Row After Every SetRead more

Workout of the Day EMOM For 24:00 MIN 1 – 15/12 Cal BikeMIN 2 – Max Strict Pull-Ups or Max Push-UpsMIN 3 – Max Burpee Box Crawl Overs (30/24) or Max Burpee Box Jump Overs (24/20)MIN 4 – REST *Athletes can mix and match the movements in Min 2 & 3 throughout the EMOMRead more

Pre WOD Overhead squat 3 X 6 Workout of the Day 5 Rounds For Time 6 Power Snatches (115/75)8 Alt. Back Rack Lunges*10 Overhead Squats *L+R=2Read more